Pumpkin Seeds Nutrition Facts, Vitamins and Benefits

Pumpkin Seeds benefits and place in a balanced diet

• Pumpkin Seeds provides 6 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• A 100 g serving contains about 1.9 mg of vitamin C. Vitamin C contributes to normal immune function, collagen formation and protection of cells from oxidative stress.
• Its potassium content is approximately 809 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 592 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• With approximately 30.2 g of protein per 100 g, it can contribute to total daily protein intake. Protein supports the maintenance and growth of muscle mass.
• It contains about 8.8 mg of iron per 100 g. Iron contributes to normal red blood cell formation and oxygen transport; absorption from plant foods varies.

Pumpkin Seeds nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 28 g reference serving.

How many calories are in Pumpkin Seeds?

100 g (about 3.5 oz) provides approximately 559 kcal. A 28 g reference serving provides approximately 156.5 kcal. Values vary with variety, ripeness and preparation.

How to use Pumpkin Seeds in the kitchen

Pumpkin Seeds can be used as a snack ingredient or added to breakfast dishes, salads and recipes. Measure the portion because nuts and seeds are energy-dense. The linked USDA profile is listed as “Seeds, pumpkin and squash seed kernels, dried”; its values describe that preparation state rather than a generic fresh equivalent.